Workout 7.14.16

Nickname: Fire cannot kill dragons

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=M7EB1ft8UxY

Warm-up

400m Run Then…

2 Rounds

10 Sit-ups

10 GHD Hip ext

10 Burpee Broad Jumps

10 PVC Thrusters

10 PvC Pass Thrus

Buy In

Muscle-up stuff…

Get your first muscle up and you get a free tshirt…

WOD

Metcon (AMRAP – Reps)

8 Min AMRAP

5 Clean and Jerks 135/95

5 Muscle-ups

3 Min Rest…

8 Min AMRAP

10 Ring Dips

10 Clapping Push-ups
score is total reps for both metcons

Cashout

Metcon (Time)

400m Sprint

40 Pull-ups

40 tuck jumps

40 double unders

Feature Video

Phil’s Journey For A Better Life